Warm-up:

3x
15/12 Calories row
10 Medball bearhug squat jumps
10 Snatch grip sotts press behind the neck
10 Overhead squats
:20s Hanging L-sit

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“Bamboo overhead squats”, 3 x 8 - light to moderate weight

Overhead squats

4 x 8 Overhead squat. Moderate weight.

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Metcon

4 Rounds for time:
20/15 Calories row
20 Push press
20 Box jumps with step-down

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Core:
3x
1:00 min plank hold
15+15m 1-Arm suitcase carry

Bonus:
4 x 20 Banded pull-ups
4 x 10 Behind the neck tricep extension with barbell
3 x 15 Reverse hyper